Cutting Weight- Guidelines (do not try without supervision or consulting medical professional/coach)

My friend was asking me some questions on weight cutting recently. I normally get questions on cutting weight or tournament preparation experience a few times a year. What many may not realize is I am still changing things around when I cut weight though there are certain principles that work really well for me.

First my philosophy is if I am weighing the day of I dont cut weight. Unless its like 1-2lbs. But still on the side of caution dont cut weight day of. This guide is not for that.

(note take this advice as caution as some of these measures are extreme. Consult your coach or medical professional before taking any of these strategies)

1. 1. Eating clean up until the weight cut (at least three-four days before)- If you are in combat sports most likely you've been eating great up till this point. It becomes even more important during this time. Darren Uyenoyama helped me a lot with my last few weight cuts by suggesting getting rid of anything that would stick in my digestive system. During this period do not eat meat, wheat carbs (including whole wheat etc), sugars, and decrease sodium intakes and very little fat intake. Focus on eating green vegetables, non-wheat carbs such as quinoa, and eat vegetable based protein sources (tofu, hummus (though hummus does have a ton of sodium so eat sparingly).
   
2. Super Hydration (2 days before weighin)- Note this is not overhydration. You basically sip approx 2 gal of water through the day (dont guzzle it). Pee as much as needed and workout normally (though you should be tapering off). This gets your body used to expelling water freely and also gives you a realistic figure of where you are cutting from as you are more than well hydrated.
3. Stop meals night before weigh in (dinner). This will ensure any residual calories in your system from food will either be excreted or used as fuel. Your body should be clean and ready for your weight cut.
4. Prepare post-weight cut meals and all logistics, find a good weight cutting partner. Good post weight cut immediate foods: Pedialyte (32oz at least), banana, zone bar, water (at least 32 oz)(have this ready). Find a place that has a treadmill, shower, and sauna that is NEAR the weigh in location (the less time you spend dehyrdated the better). A good weight cutting partner is someone who has cut weight before, and is a positive person who cares a lot about you and can call for help if things go wrong. (he also must be willing to go into the sauna with you etc. and pick ur naked body up if needed). Pack clothes for after the weight cut, during the weight cut, and a scale if there is none near the weight cutting area (hav eyour partner carry this). good postweight cut clothes are comfortable sweats, flip flops etc. good during weight cut clothes: old t-shirts, sweats, long sleeve thermals, and if you can get a good vinyl suit (title boxing has great pair)- sneakers. It seems overkill but the more you can bundle yourself up the less your body has to do to generate heat to create sweat. IF you can get some sweet sweat (available on titleboxing) or albolene makeup remover, you will need this beofre cutting weight
   
5. Once all of these things are prepared you can begin to make your cut. I like to have about 1hr per 2lbs I have to cut before I can weigh in (weight day of weigh in). Although Id say the first fourlbs come off in the next 20 mins or 30mins if you do the cut right. First strip down to your boxer briefs and apply the sweet sweat/albolene onto your body. Put on each later of clothes and make sure you tighten all drawstrings/straps. Put on your sneakers and do short warmup on treadmill followed by 3 30sec windsprints you should be sweating, finish with 3 minute constant pace. Your sweat should be going strong. Now go immediately into the sauna. You will feel all the sweat drip down like crazy. Stay in the sauna for only 10-15minutes! dont stay longer than this. Take off your weight cut clothes and jump into a short cold shower (do not drink any of the water), you will actually sweat more during this cool down. Weigh yourself. If still not on target put oin your clothes and jump in the sauna again. Repeat until you are on target (i like to use the most conservative scale you can find)
6. You may be extremely dehydrated now so head immediately tot he weigh in location and make weight. Once you make weight begin to rehydrate by sipping on pedialyte (u can use the cap to better measure off small amounts). SIP DO NOT GUZZLE! after clearing the first bottle of pedialytle put either a zone bar or banana in your system. Eat slowly. Clear the next bottle of pedialyte by sipping and then finally the water. Keep sipping water till you are fully hydrated, now if you can get some good sleep/rest.
7. Wake up for your next meal and eat clean but now its okay to eat carbs and meat. Id say a good sushi/sashimi dinner works well. Lots of green vegetables and also eat as much sodium as you want dont go crazy but you need to restore whats in your body. Keep drinking water and replenishing yourself slowly.
8. Sleep early, watch a movie or something to get your mind off fighting, and get some great rest for the battle tomorrow.

I hope this helps whoever reads this.